Crossfit Garage – CrossFit
Warm-up (No Measure)
EMOM X 6
Minute 1: :45 Bike or Row @ Increasing Pace
Minute 2: 8 PVC Pass Throughs + 8 Snatch Grip Push Press /OHS/Power Snatch (empty bar)
Empty bar:
Snatch DL w/ Pause below knee x 2
Down Shrug x 3
Down Shrug w/ elbows x 3
Muscle Snatch from below knee x 3
Hang Snatch x 2
Snatch w/Pause below knee x 2
Weightlifting
1 Below the Knee Snatch + 2 Hang Snatches (6×1)
E2MOM X 6
*building*
Metcon
Power Snatch Calorie Intervals (AMRAP – Rounds and Reps)
AMRAP X 3
Max Power Snatch (115/75)
-Rest 1 Minute-
AMRAP X 3
Max Cals on Bike or Row
-Rest 1 min-
AMRAP X 3
5 Power Snatch
10/8 Cal Bike or 13/10 Cal Row
Rx+ (135/95)
*Score = total rounds + reps (every 3 Snatches and 5/4 Calories will count as 1 round in first two AMRAPs)
Bright Spot
Snatch
Hang Snatch
Power Snatch
Hang Power Snatch
Cool Down
100m Cooldown Walk
1:00/Side Banded Shoulder Distraction